Procaryote
Knee · Strengthening

Single-leg Isometric Squat

Single-leg isometric squat, 3 sets, hold for 20 seconds per leg

Illustration of the Single-leg Isometric Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per leg

Description: Stand on one leg, slightly bend the knee while keeping the back straight, and hold this position without moving. Ensure that your knee does not go beyond the toes and that your weight is evenly distributed on the supporting foot.

Tips: Contract the thigh muscles to stabilize the knee and keep your gaze straight ahead to maintain balance. Breathe calmly during the hold.

Progression: Gradually increase the hold duration up to 30 seconds, then add a slightly deeper knee bend if you feel stable.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Muscle strengthening of the knee
Also known as
single-leg squat, static single-leg squat, one-leg hold squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.